Tuesday March 7th
23.03.07
INTENDED STIMULUS
All sets 50% or higher.
Build to a heavy set of 10 unbroken reps.
Lift once every 4:00.
Advanced athletes start at 70% and perform straight sets across.
This workout is a retest from 220326.
ALL LEVELS
5 sets for load:
10 shoulder presses
SKILL WORK
OPTIONAL FINISHER | 5:00
Start all athletes at the same time and see who can last the longest!
1 set:
Max-effort hollow hold
STRETCHING
3 sets:
:30 reach, roll, and lift
20 banded pull-a-parts
WHITE BOARD BRIEF
Target | Build to a 10-rep-max shoulder press.
This workout is a retest from 220326.
This heavy day is a higher-volume workout that develops upper-body stamina and strength.
Because upper-body pressing fatigues quickly and the volume is so high, a new set will start every 4:00 to provide 3:00+ of rest each round.
The goal for today is to build to a 10-rep-max. The first set should be around 50% of your 1RM press and load should be added in small increments across the workout.
Advanced athletes who can press bodyweight or more should start at 70% and attempt to perform all 50 reps at that load.
This simpler day is intended to build strength while letting the rest of the body recover for some of the more challenging workouts later this week.
